Submitted By Stephen Ritter M.D.
08.20.2009

Parents, kids and teachers are gearing up for the start of school. But, before that first bell rings many parents and kids will begin their search for the perfect backpack. Style and functionality may seem like the most important aspects, but a backpack that helps a child avoid a back injury should be number one on a parent’s list.

Many people do not realize that backpacks that are too heavy or worn incorrectly could injure a person’s bones, muscles and joints.  In fact, according to the U.S. Consumer Product Safety Commission there were 12,309 backpack injuries in 2008, sending kids to doctor’s offices, hospitals and emergency departments. 

To minimize injury, consider following these guidelines:

• Choose the right backpack: The safest backpacks have two wide, padded shoulder straps, a padded back and a waist strap.  These features promote better circulation and comfort, and ensure that the weight in the backpack is evenly distributed.

• Always use both shoulder straps: If worn incorrectly, backpacks can strain muscles and increase the curvature of the spine.

• Pack light and right: A backpack should never weigh more than 10 to 20 percent of the child’s total body weight. It’s also important to pack heavier items closest to the center of the back where the weight is better supported.

• Unload frequently: Students should stop at their lockers or desks as often as possible to unload some of the weight from their backpacks. If they do find themselves carrying a heavy load, they should remember to bend using both knees when wearing or lifting a heavy backpack. 

Parents should also encourage their children to learn back-strengthening exercises that build up the muscles used to carry a backpack.  If a student begins to experience pain or discomfort caused by a heavy backpack, don’t ignore it. It could lead to long term lower back pain and other complications that may eventually require rehabilitation and even surgery.